22/06/2021Cluster Sets For Hypertrophy: The Ultimate Guide! – Revolutionary Program Design1/22Cluster Sets For Hypertrophy: The Ultimate Guide!Cluster sets are normally used by individuals who want to get as strong as possible. This isunderstandable as cluster sets are one of the very best ways to train for strength.However, cluster sets can also work awesome for bodybuilders training for muscular size!IntroductionRoutine #1: Dr. Scott Stevenson’s Muscle RoundsRoutine #2: Josh Bryant’s Hypertrophy Cluster SetsRoutine #3: Escalating Density TrainingRoutine #4: Cluster Sets For Functional HypertrophyRoutine #5: Eccentric Cluster Sets
22/06/2021Cluster Sets For Hypertrophy: The Ultimate Guide! – Revolutionary Program Design2/22In this article I am going to present you with five of the greatestcluster setstrainingprotocols ever invented for building muscular size.These training methods have been used by some of the world’s most respectedbodybuilding and physique coaches such asDr. Scott Stevenson,Josh Bryant,CharlesPoliquin, andChristian Thibadeau.Of course these routines are very different from the classical cluster sets training protocol.The original way to use cluster sets was to perform a set of five reps with 10-15 secondrest breaks in between each rep.You would perform 1 rep, rest 10-15 seconds, perform a 2nd rep, etc. until you hadcompleted 5 total repetitions.This method works so freaking well because it allows you to perform 5 reps with your 3-repmax! This places an unbelievable amount of stress on your fast-twitch muscle fibers andgets you on the fast-track to freaky strength gains.Of course a bodybuilder is more interested in building slabs of muscle mass than gettingfreaky strong.The main difference with hypertrophy-specific cluster sets is the rep ranges will besomewhat higher. Actually the rep ranges will be as high as 20 in at least one of theseroutines!These high-rep cluster sets are fantastic because they let you perform a huge number ofrepetitions and overall volume of work in a short period of time.Not only that, but you can still lift some reasonably heavy weights on these routines.Hypertrophy-specific cluster sets are like the perfect marriage between heavy loads andlongtime under tension!Each of these five training methods are very different from each other. This only makessense as they were developed and popularized by four very different strength andphysique coaches.I guarantee you that at least one of these routines will work AWESOME for you!
22/06/2021Cluster Sets For Hypertrophy: The Ultimate Guide! – Revolutionary Program Design3/22Please note that I write my routines such that all of the loading parameters are clearlydefined. If you have any trouble reading these routines then I recommend youconsult thisarticle.